This carrot and squash soup is a warm, cozy bowl of comfort — naturally sweet from carrots and squash, with a gentle herbal hint from rosemary. It’s smooth, velvety, and completely plant-based, making it ideal for chilly evenings, light dinners, or as a nourishing starter. Simple ingredients, minimal fuss, and a rich, comforting flavor.
Ingredients
- 2 tablespoons olive oil
- ½ onion (or 1 small shallot), chopped
- ½–1 stalk celery, chopped
- 1–2 sprigs fresh rosemary
- 1½ cups chopped carrots (about 200 g)
- 2 cups chopped squash (butternut or acorn works fine — about 250 g)
- 3⅓ cups vegetable broth (or water + stock base), about 800 ml
- Salt and freshly ground black pepper, to taste
- Optional toppings:
- A drizzle of olive oil
- Toasted pumpkin seeds or croutons
- A few extra rosemary leaves or herbs
Recipe Info
- Prep Time: 10 minutes
- Cook Time: ~40 minutes
- Total Time: ~50 minutes
- Servings: 4 bowls
- Cuisine: Vegetarian / Vegan / Comfort Food
- Course: Soup / Starter / Light Main
Instructions
- In a large pot over medium heat, warm the olive oil. Add chopped onion and celery and sauté for about 2 minutes, until they start to soften.
- Add the rosemary sprigs, chopped carrots and squash. Stir for 2–3 minutes, allowing vegetables to mingle with the aromatics.
- Pour in the vegetable broth, bring to a gentle boil, then reduce the heat. Cover and simmer for about 30 minutes, or until carrots and squash are very tender.
- Remove the rosemary sprigs. Use an immersion blender (or carefully transfer to a blender in batches) to blend the soup until completely smooth and creamy.
- Return the soup to the pot (if needed), taste, and season with salt and plenty of freshly ground black pepper. Warm through if necessary.
- Ladle into bowls. If you like, drizzle a little olive oil on top and sprinkle with toasted pumpkin seeds or croutons for a bit of crunch.
Tips & Variations
- For a richer, creamier texture, stir in a splash of coconut milk or regular cream just before serving.
- Roast the carrots and squash first instead of simmering — roasting intensifies their sweetness and adds a slightly smoky depth.
- Swap rosemary for a pinch of ground ginger or turmeric for a different flavor profile.
- Add a rough-chopped apple along with vegetables before cooking for a subtly fruity sweetness.
- If you want more texture, reserve a portion of cooked vegetables before blending and stir them in after — gives a chunkier version of the soup.
Approximate Nutrition (per serving — 1 bowl)
- Calories: ~180 kcal
- Protein: ~4 g
- Fat: ~7 g
- Carbohydrates: ~26 g
- Fiber: ~5 g
- Sugars: ~10 g (natural from vegetables)
- Sodium: depends on broth/stock use
Ingredients
Method
- In a large pot over medium heat, warm the olive oil. Add chopped onion and celery and sauté for about 2 minutes, until they start to soften.
- Add the rosemary sprigs, chopped carrots and squash. Stir for 2–3 minutes, allowing vegetables to mingle with the aromatics.
- Pour in the vegetable broth, bring to a gentle boil, then reduce the heat. Cover and simmer for about 30 minutes, or until carrots and squash are very tender.
- Remove the rosemary sprigs. Use an immersion blender (or carefully transfer to a blender in batches) to blend the soup until completely smooth and creamy.
- Return the soup to the pot (if needed), taste, and season with salt and plenty of freshly ground black pepper. Warm through if necessary.
- Ladle into bowls. If you like, drizzle a little olive oil on top and sprinkle with toasted pumpkin seeds or croutons for a bit of crunch.
Notes
- Protein: ~4 g
- Fat: ~7 g
- Carbohydrates: ~26 g
- Fiber: ~5 g
- Sugars: ~10 g (natural from vegetables)
- Sodium: depends on broth/stock use
FAQs
Can I use pumpkin instead of squash?
Yes — pumpkin or any winter squash can be substituted. Adjust cooking time if needed to ensure everything is soft before blending.
Is it possible to make the soup ahead?
Absolutely. Cook the soup, cool it, then refrigerate for up to 3 days or freeze portions for up to 2–3 months. Reheat gently, adding a little water or broth if it thickens.
Can I make this gluten-free or dairy-free?
Yes — the recipe is naturally vegan and gluten-free as long as your broth is gluten-free and you skip any cream/dairy additions.
How to adjust thickness?
For a thinner soup, add extra broth or water. For a thicker, creamier result, use less liquid or add a splash of cream/coconut milk.
